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  6. Buckwheat vs. Mayonnaise

Buckwheat vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and mayonnaise

  • Buckwheat has more manganese, copper, magnesium, fiber, and iron; however, mayonnaise is higher in vitamin K and vitamin E.
  • Mayonnaise covers your daily vitamin K needs 134% more than buckwheat.
  • Buckwheat has less saturated fat.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Salad dressing, mayonnaise, regular.

Infographic

Buckwheat vs Mayonnaise infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +5000%
Contains more PotassiumPotassium +340%
Contains more IronIron +281%
Contains more CopperCopper +668.4%
Contains more ZincZinc +306.7%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5657.1%
Contains more CalciumCalcium +14.3%
~equal in Selenium ~2.3µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +862.5%
Contains more FolateFolate +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8478.9%
Contains more CholineCholine +70.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Buckwheat Mayonnaise DV% diff.
Polyunsaturated fat 0.188g 44.69g 297%
Vitamin K 1.9µg 163µg 134%
Fats 0.62g 74.85g 114%
Saturated fat 0.134g 11.703g 53%
Monounsaturated fat 0.188g 16.843g 42%
Calories 92kcal 680kcal 29%
Sodium 4mg 635mg 27%
Vitamin E 0.09mg 3.28mg 21%
Manganese 0.403mg 0.007mg 17%
Cholesterol 0mg 42mg 14%
Copper 0.146mg 0.019mg 14%
Magnesium 51mg 1mg 12%
Fiber 2.7g 0g 11%
Phosphorus 70mg 21mg 7%
Iron 0.8mg 0.21mg 7%
Carbs 19.94g 0.57g 6%
Vitamin B3 0.94mg 0mg 6%
Vitamin B6 0.077mg 0.008mg 5%
Vitamin B12 0µg 0.12µg 5%
Protein 3.38g 0.96g 5%
Vitamin B5 0.359mg 0.172mg 4%
Zinc 0.61mg 0.15mg 4%
Vitamin B1 0.04mg 0.01mg 3%
Choline 20.1mg 34.2mg 3%
Vitamin B2 0.039mg 0.019mg 2%
Vitamin A 0µg 16µg 2%
Potassium 88mg 20mg 2%
Folate 14µg 5µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 17.24g 0.57g N/A
Calcium 7mg 8mg 0%
Sugar 0.9g 0.57g N/A
Selenium 2.2µg 2.3µg 0%
Trans fat 0.187g N/A
Tryptophan 0.049mg 0.017mg 0%
Threonine 0.129mg 0.055mg 0%
Isoleucine 0.127mg 0.065mg 0%
Leucine 0.212mg 0.095mg 0%
Lysine 0.172mg 0.072mg 0%
Methionine 0.044mg 0.035mg 0%
Phenylalanine 0.133mg 0.057mg 0%
Valine 0.173mg 0.074mg 0%
Histidine 0.079mg 0.026mg 0%
Fructose 0.1g 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +252.1%
Contains more CarbsCarbs +3398.2%
Contains more WaterWater +249.3%
Contains more FatsFats +11972.6%
Contains more OtherOther +358.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +8859%
Contains more Poly. FatPolyunsaturated fat +23671.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +100%
Contains more SucroseSucrose +20%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.